Female Back Exercises

Female back exercises are often overlooked during workouts, but they have several key benefits. Back exercises increase strength, reduce the chance of back problems and improve posture. Women can use weights to exercise their back, starting with lighter ones and gradually building up to the heavier weights.

Back Stretches

• It's important to stretch your back before and after you exercise. This reduces the chance of injury and prevents severe aches after the workout. You can stretch your back by performing chin-up exercises, which work the whole upper body. Grip the chin-up bar underhand and take your body weight by lifting your legs from the floor and bending them. Pull yourself up so our chin is level with the bar. Lower yourself so that your arms are extended, and hold the position for 10 to 15 seconds. Do as many repetitions as you can manage.

Bent Row

• Bent rows work the middle of your back, biceps, lats and shoulders. Begin with light weights and increase their size over time. When executing bent rows, stand with your feet shoulder width apart and bend your knees slightly. Keep your back straight and bend from your waist. Lift the barbell with an overhand grip and pull it to your abdomen.

Shrugs

• Barbell shrugs work your trapezius muscles. You can use any type of grip to lift the barbell. Stand with your legs shoulder width apart and lift the barbell. Raise your shoulders up and down in a shrugging motion and continue to do this for as long as you feel comfortable.

Machines

• There are several machines suitable for female back exercises. The cardio rower gives a good overall workout and targets your back, shoulders, upper arms and thigh muscles. The seated row helps with posture, because it encourages you to pull with a straight back. This machine targets different areas of your back depending on how you pull. You can focus on your lats by doing low pulls, or target your inner back with high pulls.